50 Common Signs and Symptoms of Stress
1. Frequent headaches, jaw clenching or pain
2. Gritting, grinding teeth
3. Stuttering or stammering
4. Tremors, trembling of lips, hands
5. Neck ache, back pain, muscle spasms
6. Light headedness, faintness, dizziness
7. Ringing in the ears
8. Frequent blushing, sweating
9. Dry mouth, problems swallowing
10. Cold or sweaty hands, feet
11. Frequent colds, infections
12. Rashes, itching, hives, “goose bumps”
13. Unexplained or frequent allergy attacks
14. Heartburn, stomach pain, nausea
15. Excess belching, flatulence
16. Constipation, diarrhea
17. Difficulty breathing, sighing
18. Sudden attacks of panic
19. Chest pain, palpitations
20. Frequent urination
21. Low sexual drive or performance
22. Excess anxiety, worry, guilt, nervousness
23. Increased anger, frustration, hostility
24. Depression, frequent or intense mood swings
25. Increased or decreased appetite
26. Insomnia, nightmares, disturbing dreams
27. Difficulty concentrating, racing thoughts
28. Trouble learning new information
29. Forgetfulness, disorganization, confusion
30. Difficulty in making decisions
31. Feeling overwhelmed
32. Frequent crying spells or suicidal thoughts
33. Feelings of loneliness or worthlessness
34. Little interest in appearance, punctuality
35. Nervous habits, feet tapping, fidgeting
36. Increased frustration, irritability
37. Overreaction to petty annoyances
38. Increased number of minor accidents
39. Obsessive/compulsive behaviors
40. Reduced work productivity
41. Lies or excuses to cover up poor work
42. Rapid or mumbled speech
43. Excessive defensiveness or suspiciousness
44. Problems with communication
45. Social withdrawal or isolation
46. Constant tiredness, weakness, fatigue
47. Frequent use of over-the-counter drugs
48. Weight gain or loss without diet
49. Increased smoking, alcohol, or drug use
50. Excessive gambling or impulse buying
38 Stress Busters
1. Start off your day with breakfast.
2. Occasionally change your routine by meeting a friend or co-worker for breakfast.
Allow time to relax and enjoy it.
3. Find some time during the day to meditate or listen to a relaxation CD.
4. Instead of drinking coffee all day, switch to water.
5. Organize your work - set priorities.
6. Don't try to be perfect. Don't feel like you must do everything.
7. Avoid trying to do two, three, or more things at a time.
8. Develop a support network.
9. If possible, reduce the noise level in your environment.
10. Always take a lunch break (preferably not at your desk).
11. Optimize your health with good nutrition, sleep and rest.
12. Get regular exercise.
13. Celebrate birthdays and other holidays. Turn more events into special occasions.
14. Look at unavoidable stress as an avenue for growth and change.
15. Avoid people who are "stress carriers."
16. Avoid people who are "negaholics."
17. Don't watch the 11 p.m. news.
18. Give yourself praise and positive strokes.
19. Develop a variety of resources for gratification in your life, whether it's family,
friends, hobbies, interests, special weekends or vacations.
20. Treat yourself to "new and good things."
21. Be assertive. Learn to express your needs and differences, to make requests, and
to say "no" constructively.
22. Seek out the emotional resources available to you such as co-workers, partner,
friends and family.
23. Don't be afraid to ask questions or to ask for help.
24. Allow extra time to get to appointments.
25. Take deep breaths when you feel stressed.
26. Try to find something funny in a difficult situation.
27. Take an occasional "mental health day."
28. Adopt a pet.
29. Take a mindful walk.
30. Understand that we do not all see or do things in the same way.
31. Practice mindfulness - learn to live in the moment.
32. Become a less aggressive driver.
33. Show kindness and consideration. Open a door for someone, pick up litter, etc.
34. When stressed, ask yourself "Is this really important?" and "Will this really matter a
year from now?"
35. Resist the urge to judge or criticize.
36. Become a better listener.
37. Be flexible with change - things don't always go as we planned.
38. If spiritual, pray; speak to God, a higher power, or your inner guide.
Are you Stressed?
Do you… (answer ‘O’ for often. ‘S’ for sometimes, or ‘R’ for rarely or never)
__ regret being angry or short-tempered with others?
__ feel like your emotions are getting the best of you?
__ use alcohol, cigarettes, or drugs to cope with stress
(prescription, counter, or street drugs)?
__ have sleep problems (either sleep too much or not getting enough
restful sleep)?
__ feel like things are overwhelming or out of control?
__ laugh or smile less than you used to?
__ yell, cry, or withdraw a lot?
__ feel sad, disappointed, or worried?
__ eat too much or too little when you are stressed?
__ feel that you are not in control of your life?
__ have trouble letting go of things that are bothering you?
__ blame yourself or think that nothing goes right?
If you have answered often or sometimes to four or more of these
questions, it may be time to address your stress.